Did a full week prep for my wife and I.
Goal was high protein, controlled calories, zero bullshit, and food we’ll actually eat all week.
🥤 Breakfast (both) — protein shake
Ingredients (both):
Protein powder
Raspberries (200g each)
Banana (1 for him, ½ for her)
Water + creatine
Macros (approx):
Him: ~450 kcal | ~50g protein
Her: ~270–280 kcal | ~25g protein
🍱 Lunch bowls
Ingredients (both):
Steamed broccoli
Shredded carrots
Diced bell peppers
Chicken breast
Shrimp
Teriyaki sauce
Hoisin sauce
Soy sauce
Rice noodles (added at serving time)
Fresh lime juice (after reheating)
Portions:
Chicken: 130g (him) / 100g (her)
Shrimp: ~35g each
Rice noodles (cooked): 120g (him) / 80g (her)
Teriyaki: 30g (him) / 20g (her)
Hoisin & soy: small controlled squirts
Macros (approx):
Him: ~500–560 kcal | ~48–52g protein
Her: ~375–415 kcal | ~38–42g protein
🍨 Snack — Greek yogurt protein bowl
Ingredients (both):
Greek yogurt 0%
Protein powder
Portions & macros:
Him:
250g yogurt + 1 scoop protein
~250–280 kcal | ~48–50g protein
Her:
150g yogurt + 1 scoop protein
~200–220 kcal | ~38–40g protein
🍳 Dinner — simple & flexible
Ingredients:
Sourdough bread
Eggs
Cheddar cheese
Tomatoes
Typical portions:
Him: 3–4 eggs, 1–2 slices sourdough, 2 slices cheddar
Her: 2–3 eggs, 1 slice sourdough, 2 slices cheddar
Macros (approx):
Him: ~450–740 kcal (depends on bread/eggs)
Her: ~385–520 kcal
🔢 Daily totals (approx)
Him
Calories: ~1,800–1,930 kcal/day
Protein: ~190–200g/day
Her
Calories: ~1,300–1,420 kcal/day
Protein: ~135–150g/day
High protein, high fiber, easy to repeat, no ultra-processed nonsense.
Happy to answer questions or share tweaks if anyone wants to run something similar.
by Badger8Mushroom2
11 Comments
I want to know like how you program or how you manage to do that due to you having a busy schedule. I ask cause pretty soon I be meal prep me and my mom and due to you know work and other things that I do in life. I was wondering how you manage or balance it out or how you don’t get simulate from meal prep a lot of food.
I’m star struck by that amazing loaf of sourdough!!! Did you make that?!
How many grams of protein can you ingest in one meal that is safe? I’m asking people I’ve heard mixed opinions on this. Thank you.
That bread looks really good!
Curious about the noodles you’re adding later. Are you storing them separately in a different container or cooking them at the time you eat the rest? I meal prep each week and run into weird scenarios where I don’t want to reheat everything in the same container but also don’t want to carry 5 different containers to work with me.
This looks great, especially the bread, but where are you getting “high fiber” from? Most of this is cooked protein or protein powder, plus a small scattering of veg.
This looks great. Do you buy the shrimp Pre cooked ?
What are those containers? And what’s the advantage of using them? I see a ton of chefs use them
Looks fantastic! Nice work
Commenting because I have to <3
honestly this is kinda perfect. repeatable + actually realistic, thats the hard part lol. question tho… do the bowls hold up by like day 4–5 or you notice texture gets weird? esp shrimp. still looks solid tho 👍